Hi, guys!
I'm trainer Amy Jo with ATHLEANXX for Women, and today I'm going to show you something
that's pretty important.
Five exercises that are the worst ones to do for your abdominals.
You ready for me to show you?
Let's get started!
Our very first one is the infamous twisting with a light bar, or broomstick.
You've probably seen it before.
Right here.
This is a no-no.
Right here.
Twisting side to side, right?
I'm demonstrating to show you what not to do.
This one is not good for the ligaments in your low back and your connective tissue can
really give you injuries in your low back.
So never do that one for the waistline.
Another one to avoid are side bends with two dumbbells.
So you'll probably see individuals using two dumbbells to do the side bends like this,
but holding one on the other side actually negates the force of the abs.
So just use one.
I see it all the time.
So you just want to use one to contract up, not two.
Then you would switch.
Now all the force stays here.
Up and contracting that oblique this way.
If you hold two dumbbells, as you're going down this side, this one is helping you come
back up again.
So avoid using two dumbbells, or help somebody else out and let them know "Just use one."
Next one is another twisting exercise to avoid.
Number three: right here.
So if you do have low back problems, or spine problems avoid twisting at all times.
This is like a Russian twist.
So it's side to side and when done properly with someone, maybe, with a healthy spine,
or really strong developed abdominal and core muscles, it can benefit them.
But for someone who is not, or has back problems, like I was saying, it's only going to increase
your risk of injury, or hurting your spine further along.
Hurting those ligaments and connective tissues, once again.
So avoid the twisting.
That's number three.
Number four is the swimmer kicks.
Which, once again, are great for you, but when done wrong it's not very good.
So when you put your feet out you see this a lot, come up.
So you'll see the arch in the low back and if you're kicking like this you're only working
your hip flexors, and it's going to pull on your spine and you're going to get injured.
So that's a great one to remind yourself to avoid.
Push that back flat, and develop stronger core muscles, and then swimmer kicks.
That is done properly.
So making sure that one also remains correct.
Our last one, number five: right here, going to the bar again.
This one is when you bend forward – and I've seen this one as well – and you're
twisting up, and then back to center, twisting up again.
You'll see that this one is infamous for your waist as well.
But you want to avoid because it's not very good, once again, at that low spine right
here.
We're bent over, this is taking a lot of the pressure, and a lot of the force right here,
and it's working overtime.
Especially if you don’t have enough core strength to hold you up.
So twisting in any odd frame is really not good for us.
Not good for a healthy spine, healthy posture, and rotation should come from the trunk, not
necessarily in the waist either.
So those top five are to avoid for the abdominals.
Stay injury free, my friends because we want longevity.
We want to be doing this when we're 60 and 70, right?
So avoid those exercises that are not good for you, or protect and make sure you have
proper form when working your abdominals.
Thanks for joining me!
Leave us a comment below on any other exercises that you might know of that aren't very good
for you, or you've had some problems with as well.
We'd love to hear from you.
Check us out!
ATHLEANXX for Women.
I'm Amy Jo.
We'll see you next time.